Does bone broth help with headaches during perimenopause?

Bone broth is unlikely to directly prevent perimenopausal headaches, but it contains a few compounds that may support some of the underlying conditions that make headaches more frequent or severe during this transition. The connection is indirect, and the evidence is mostly mechanistic rather than from clinical trials on bone broth and headache specifically.

Headaches during perimenopause are strongly tied to estrogen fluctuation. In the years leading up to menopause, estrogen levels swing unpredictably rather than declining in a steady line. These rapid drops in estrogen can trigger migraines and tension headaches in women who are sensitive to hormonal change. Estrogen affects serotonin pathways, blood vessel tone, and pain threshold, all of which contribute to headache susceptibility. Food choices cannot stabilize hormones, but certain nutritional patterns may reduce factors that amplify headache risk.

The most relevant components in bone broth for headaches are magnesium and glycine. Bone broth contains small amounts of magnesium, and magnesium deficiency is well-documented as a risk factor for migraines. Magnesium helps regulate neurotransmitter release, stabilizes cell membranes, and modulates NMDA receptor activity, a pathway implicated in migraine pain cascades. That said, bone broth is not a high-magnesium food, and you would need to rely on other sources like leafy greens, seeds, and legumes for meaningful magnesium intake. The glycine in bone broth may support calmer nervous system signaling and sleep quality, and poor sleep is a known headache trigger, so this is an indirect pathway worth noting.

Dehydration is a common headache trigger, and bone broth contributes to fluid and electrolyte intake through its sodium, potassium, and phosphorus content. This is one area where bone broth may offer more practical benefit. Staying adequately hydrated throughout the day, especially for women whose fluid needs shift during perimenopause with hot flashes and night sweats, can reduce the frequency of dehydration-linked headaches.

Perimenopause also raises the likelihood of gut-driven inflammation, since estrogen loss is associated with changes in intestinal permeability. Some research suggests that gut inflammation can influence neuroinflammation through the gut-brain axis. The gelatin in bone broth may help support the gut lining, potentially reducing inflammatory signals that reach the brain, though this is an emerging area of research and not specific to headaches.

A practical serving is one cup (about 240 ml) of bone broth daily or several times per week. Drinking it as a warm beverage between meals can also support consistent hydration. Homemade broth made from well-sourced bones simmered for eight to twelve hours tends to have higher amino acid and mineral content than most shelf-stable commercial options. High-sodium commercial versions should be used cautiously, since excess sodium can contribute to dehydration over time.

For headache management more broadly, bone broth works best as part of a pattern that includes stable blood sugar (skipping meals is a strong headache trigger), adequate hydration, consistent sleep, limited alcohol and caffeine, and stress reduction. None of these alone will eliminate hormonal headaches, but together they can reduce the frequency and intensity for many women.

Expect to assess changes over six to eight weeks of consistent dietary adjustments. Hormonal headaches during perimenopause often become more frequent before they improve, and dietary changes have a modest effect size compared to direct hormonal or pharmacological interventions.

See a doctor if your headaches are new, worsening, or different in character from your usual pattern. Headaches that are severe and sudden (described as the worst headache of your life), accompanied by vision changes, neck stiffness, confusion, or weakness on one side of the body require emergency evaluation. Persistent or disabling headaches during perimenopause also warrant a conversation with your provider about hormonal and non-hormonal treatment options.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log headaches daily so you can spot whether patterns shift over time and identify potential dietary or cycle-related triggers. This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.